Deload Phases

Deloads in Strength Training

A deload, tapering, or detraining phase is a period in which training volume is reduced or no training is done at all. There are various reasons for deloads such as reducing accumulated fatigue from training, maintaining a low volume tolerance, or providing psychological relief to regain motivation for training. In recreational sports, these periods of relief often occur due to normal life circumstances, while ambitious athletes should integrate them into their training plan.

When should you deload?

The decision to deload depends on many factors, such as the training program, intensity, and individual progress. Some indicators that a deload may be necessary are:

• Training plateau: If progress has stalled for a long time, it may be an indicator that the body is overloaded and needs a break.

• Chronic fatigue: If you are consistently tired and exhausted despite adequate recovery and nutrition, it may be an indicator that a deload is necessary.

• Injuries or pain: If you have pain or injuries, it is important to give the body time to heal and reduce the load to avoid further damage.

In optimal training conditions, a deload should be necessary approximately every 6 weeks.

Types of Deloads

There are two types of deloads: proactive and reactive deloads. Proactive deloads are planned breaks integrated into a training cycle. They are used to prevent overtraining, improve recovery, and enhance performance. Reactive deloads, on the other hand, are used when a reproducible performance decline occurs during training. Generally, such a decline is due to excessive load, and the deload helps reduce this fatigue.

Duration of Deloads

The duration of a deload can vary depending on the training volume and individual recovery capacity. In general, it is recommended that a deload lasts about one week.

How to Plan a Deload

There are various approaches to effectively manage a deload. A commonly used method is to reduce the training volume for a week. This can be achieved by decreasing the number of sets, repetitions, or the weight used.

Options for Volume Reduction:

• Maintaining Sets and Repetitions: You could keep the number of sets and repetitions the same and simply reduce the working weight to about 70%.

• Gradual Reduction: Some prefer a step-by-step volume reduction. In the first training session for the respective muscle group, you could use 70% of the working weight, in the next session 80%, and then 90%.

• Training Break: Another option is to completely skip training for a week to allow the body full recovery.

Flexibility is the Key: The way you reduce the training volume during the deload is flexible and can be individually adjusted. The most important thing is to give your body the opportunity to recover and regenerate.

Personally, during the deload week, I always opt for a reduction to 70% of the working weight for each exercise. With the help of my Deload Calculator, you can plan your working weights for all exercises in advance for the deload.

Closing Words

Regular deloads can help improve performance in strength training. By reducing training volume, the body has time to recover and regenerate.

Update Status:
Originally created post: 05/2017
Last updated: 05/2022